Sunday Yoga: Balancing the Autonomic Nervous System

Sunday yoga: Balancing the Autonomic Nervous System

When it comes to the autonomic nervous system, you may feel unfamiliar and mistakenly consider it an unimportant factor. In reality, it controls the secretion and release of special chemicals in our bodies, thus influencing our emotions and physical responses. Many people suffering from depression are a result of an imbalance in the autonomic nervous system. Therefore, it is essential to take time to listen to your inner voice, enjoy the radiant sunshine, and live each day carefree and content.

Self-assessment

If you frequently experience the following conditions, you need to focus on strengthening your autonomic nervous system:

1. Lack of confidence and often doubting your abilities;

2. Feel unhappy and tend to think negatively;

3. Often agitated and restless;

4. Feeling down and believing life has no value;

5. Indifference towards others' matters;

6. Sensitive to whether others accept you;

7. Frequently feeling uncomfortable;

8. Losing interest in things that used to interest you.

CHECK●The yoga practice shown in the image is aimed at strengthening the autonomic nervous system. Through this practice, the release of neurotransmitters can be balanced, making people feel relaxed, joyful, and at peace. By practicing in a stress-free state in the long term, you can reduce pressure and maintain physical and mental health.

Prone Leg Stretch

Target Muscles: Adductors, Transverse Abdominis

During the exercise, keep your whole body relaxed and avoid shrugging your shoulders. When spreading your legs, make sure not to lift your hips off the ground, and maintain a relaxed and natural posture.

1. Lie prone with the forehead on the ground and legs slightly apart

● Lie on the Yoga Mat with the forehead on the ground. Place both hands on either side of your body, legs extended straight, toes pointing outwards, and relax your entire body.

2. Cross both hands and place them under the forehead

● Cross both hands and place them under the forehead. Spread your legs as far apart as possible, ensuring the inner thighs touch the ground. Relax your mind, practice diaphragmatic breathing, and keep your entire body relaxed.

3. Bring the legs together and relax

● Place both hands back on either side of your body, bring your legs together, and return to normal breathing.

Lark Pose

Target Muscles: Lumbar abdominal muscles, Back Muscles, Arms, Thigh Muscles, Gluteus Maximus

While stretching, use the strength of your waist and back to maintain body balance. This set of movements can sculpt the waist and abdomen muscles, expand the chest, and improve body balance.

1. Kneel with the left knee down and the right leg extended backward

● Kneel on the yoga mat, gaze forward, and place both hands on the mat in front of your knees to support your body. Extend the right leg backward.

2. Both hands rest on the waist, keeping the back straight

● Keep your upper body straight, place both hands on your waist, fingers apart, and expand your chest as much as possible.

3. Raise both arms overhead, lifting the upper body

● Raise both arms, straighten them, palms facing each other, and arch your upper body and head backward to the maximum extent. Hold for 15 seconds, then return to the position in step 1. Repeat the above movements 5 times.

Half Moon Pose

Target Muscles: Lumbar Sacral Muscles, Transverse Abdominis

During the exercise, keep your shoulders completely relaxed and avoid lifting your hips. This set of simple movements can effectively adjust the hip joint and stretch the gluteal muscles.

1. Lie flat with the body relaxed

● Lie on the yoga mat with both hands placed on either side of your body. Extend both legs straight, naturally resting, and relax your entire body, feeling the extension of your body.

2. Feet facing each other, heels close to the thighs

● Place the soles of your feet together, with the heels close to your hips. Palms face up, resting on the thighs. Close your eyes, practice diaphragmatic breathing, and relax your body and mind.

●By now, you have thoroughly cared for all major systems in your body through the practice. Preserve the results of the initial assessment and note the date. After one and three months of practice, perform the assessment again to observe any differences. You will gradually transform into a radiant and graceful yoga practitioner without even realizing it.